HANNAH EMMERICH
18/03/2021
Resistance:
Back squats 8kg
TRX row
10 x 3
KB deadlift 16kg
Press ups
10 x 3
Conditioning:
1 run
20 step ups
x 3
HIIT:
15-12-9-6-3
Burpees
Ball slams
Drop squats
Homework:
Yoga or stretching 1 - 2 times per week
3 x 30 second planks 2 - 3 times a week to build up some core strength!
Home workout or run on at least one other day
As we discussed I would recommend getting a small loop resistance band (heavy or x-heavy resistance) and doing some glute isolation work. Here is a quick simple circuit if you’d like or there’s lots of other ideas online!
Band circuit:
10 lateral leg raises each side
10 squats (forcing knees out against band)
10 crab walks each direction
10 glute bridges (forcing knees out against band)
x 3
And here is a second circuit if you’d like to build some basic strength from home!
Bodyweight circuit:
5 plank walkouts
10 press ups
15 squats
20 lunges or step ups
30 second plank
x 4
I would also recommend some rows and pull-aparts with your resistance band!
25/03/2021
Main workout:
10 burpees
15 KB squats
20 single DB clean and press
10 burpees
15 TRX rows
20 single DB snatch
x 3
HIIT:
1 suicide sprint
10 slams
20 ball step ups
x 3
Homework:
Last week’s bodyweight circuit three times + short high intensity finisher:
10-8-6-4-2 reps of:
Burpees
Drop squats
Step ups / Lunges on each leg (whichever you didn’t do in the circuit!)
01/04/2021
Warm up:
10-8-6-4-2
TRX squat to row
5-4-3-2-1
Walkout to shoulder tap
Workout:
3 min work : 2 min rest
x 8
10 snatch each arm
10 step up each leg
10 sit ups
Max effort burpees
10 thruster each arm
10 press ups
10 leg raises
Max effort drop squats
Note: this is a format you can do at home too if you want. You can easily substitute the snatches and thrusters out for different exercise appropriate to your equipment. Just give me a shout if you’re interested but need some substitution suggestions!
08/04/2021
Conditioning:
1 suicide sprint
30 barbell thrusters
30 step ups
2 suicide sprint
20 barbell thrusters
20 step ups
3 suicide sprint
10 barbell thrusters
10 step ups
HIIT:
4 min AMRAP 2 min rest x 3
10 burpees
10 ball slams
10 ball lunges
10 ball sit ups
HOME WORKOUT:
8 burpees
8 KB squats
8 press ups
8 KB lunges
8 drop squats
8 sit ups
8 KB push press
8 broad jumps/box jumps
x 8
This is quite a long home workout that will probably take you 30/45 mins just to warn you! You can always reduce the rounds if you want/need but I’ll add a couple more workouts soon for variation.
For the KB push press just hold the KB with two hands and push over your head and return to shoulders, for the box jumps you can jump on a low step or take a broad jump option which is just jumping forwards, taking of with two feet and landing softly on two feet.
15/04/2021
Resistance:
20-15-10-5
Deadlifts 25kg
Chest press 5kg DB
20-15-10-5
Squats 20kg
TRX row
20-15-10-5
Clean and press 5kg DB
Tricep dips
HIIT:
10 cal bike
10 burpees
10 DB snatch
10 DB step up
x 3
20/04/2021
10 cal bike
15 deadlifts 25kg
20 thruster 5kg
30 lunges
x 2
10 burpees
15 squats 20kg
20 snatches 5kg
30 step ups
x 2
10 cal bike
15 deadlifts 25kg
20 thruster 5kg
30 lunges
x 1
10 burpees
15 squats 20kg
20 snatches 5kg
30 step ups
x 1
06/05/2021
Resistance:
Deadlifts 25kg + Chest press 7.5kg
10 x 3
Squats 20kg + TRX row
10 x 3
Intensity:
3 min work 2 min rest x 6
Alternating:
10 burpees
10 push press
20 snatches
Max cals
10 slams
10 plate jumps
20 step ups
Max cals
11/05/2021
Resistance:
Squats 20kg 10 x 3
Chest press 7.5kg 10 x 3
TRX row 10 x 3
Workout:
Circuit x 3
10 cal bike
Circuit x 2
20 cal bike
Circuit x 1
30 cal bike
Circuit:
10 burpee plate jump (blue + yellow)
10 5kg DB clean and press
20 step ups
HOME WORKOUTS:
Option One:
1:30 cardio effort
(30s skaters / 30s jumping jacks / 30s skaters)
20 lunges
x 3
Then:
15-12-9-6-3
Burpees
Press ups
Kettlebell thrusters
Sit ups
Option Two:
10 burpees
20 KB squats
20 lunges
10 burpees
20 press ups
20 KB thrusters
10 burpees
20 glute bridges
20 squat jumps/drop squats
10 burpees
20 sit ups
20 plank shoulder taps
20/05/2021
10 cal bike
30 deadlifts 30kg
30 box jumps
10 cal bike
30 chest press 5kg
30 burpees
10 cal bike
30 squats 15kg
30 snatches 5kg
10 cal bike
30 lunges 10kg
30 thrusters 5kg
Intensity:
6 min ladder: 3-6-9-12-etc
Ski cals + slams
27/05/2021
10 TRX squat to row
10 glute bridges
x 3
Workout:
5 min AMRAP 3 min rest x 6
AMRAP 1:
5 cal bike
10 snatches
10 lunges
Scores: 2+22 / 2+7
AMRAP 2:
5 burpees
10 DB push press
10 DB step ups
Scores: 3+0 / 3+0
AMRAP 3:
5 cal ski
10 plate jumps
10 DB thrusters
Scores: 2+15 / 2+4
01/06/2021
Resistance:
Deadlifts 25kg
Chest press 7.5kg
TRX wide row
10 x 3
Conditioning:
Buy in: 25 cal bike
5 DB clusters
5 burpees
x 5
5 DB snatch (each)
5 box jumps
x 5
Buy out: 25 cal bike
Core:
10 rainbow slams
30 sec plank
x 3
10/06/2021
Resistance:
20-15-10-5
Deadlifts 25kg
Chest press 7.5kg DB
T-Rex row 10 x 3
Conditioning:
10 cal bike
20 step ups
x 5
Intensity:
15-12-9
Burpees
DB thrusters
Cal ski
FOOD IDEAS:
Ginger tahini dressing and liquid gold dressing
These go with anything and everything. I recommend cooking up some grains (quinoa, rice, lentils, farro etc) and roasting some chickpeas and veg (sweet potato, butternut, peppers, red onion) then tossing them in with some leaves, grated fresh carrot, fresh tomatoes etc
Sheet meal (can change veg and seasoning obviously but it’s a good way to make bulk lunches)
All of these but mainly the pilaf and the wraps!
Wild rice miso salad with tofu
Leek, almond and herb tabbouleh
Sweet potato based quiche - can also make into mini quiches in muffin tins for gran n go.
Kale pesto - you can use any greens for this (kale, broccoli, spinach, whatever) and any nuts/seeds really. I like to put this with a small serving of wholegrain pasta and a HUGE serving of roast tomatoes and mushrooms (always bulk with veg and skimp with starch thats the trick!) But its also really nice tossed with some butterbeans on top of a baked sweet potato or in a bagel thin with sundried tomatoes!
I also recommend making your own granola/muesli and having that with 0% greek yogurt. You can use any nuts/seeds/fruit but be easy on your quantities as they are the calorie carriers. Bulk the oats, be sparing with the honey & oil and watch your portion sizes. (I weigh out my portions into individual sealed bags and chuck a load in my studio to use as and when)
As far as snacks go, watch out for snacking on nuts, energy/dried fruit bars and other “healthy snacks” and try pack fresh fruit and veg instead! I know it can be boring but in the summer it’s quite nice snacking carrots, edamame beans, sugar snaps, apricots, melon, berries and the like. I also really like pretzels, Pop Chips and Hippeas for snacks!
This is a really helpful Instagram account that encourages you to be calorie aware while still eating the good stuff!
I generally think it’s best not to change much at all, just watch your portion sizes with starchy carbs and make tiny adjustments like one less biscuit with tea, bagels to bagel thins, white rice for wholegrain or quinoa/buckwheat/pearl barley, and looking out for low-fat/low-cal options.
NB: Generally I don’t like to advocate for “fat-free” or “low-fat” but at the end of the day your fats (even the good ones) are the most calorific gram for gram when compared to sugars (carbs) and proteins so it does help to opt for low-fat where possible with things like yogurt and coconut milk (I know it makes some stuff less good, but it does the job I’m afraid!)
You simply need to be in a calorie deficit to lose weight, so shaving just a few off here and there really adds up when it’s spread out over the week and the small changes now make the big sustainable changes in the long run.
HOME WORKOUTS:
Workout 1:
18-15-12-9-6-3
Burpees + Squats
18-15-12-9-6-3
Press ups + Sit ups
20 lunges
10 drop squats
x 5
20 sec work 10 sec rest x 8
High knee run + mountain climbers
(alternate the two 4 times each, 8 altogether, 4 mins work!)
Workout 2:
4 min AMRAP 2 min rest x 6
(Alternate A + B - 3 x each)
AMRAP A:
10 burpees
20 skaters
10 walkouts
20 mountain climbers
AMRAP B
10 drop squats
20 lunges
10 press ups
20 plank shoulder taps
Workout 3:
Cardio effort = 20 sec high knee run + 20 sec drop squats x 2
Cardio effort
15 squats
15 press ups
15 sit ups
Cardio effort
12 squats
12 press ups
12 sit ups
Cardio effort
9 squats
9 press ups
9 sit ups
Cardio effort
6 squats
6 press ups
6 sit ups
Cardio effort
3 squats
3 press ups
3 sit ups
Workout 4
20/20/20 seconds of high knees/drop squats/high knees
12 lunges
12 burpees
12 press ups
12 sit ups
12 squat jumps
x 3
30 sec side plank right
30 mountain climbers
30 sec side plank left
x 3
22/06/2021
Resistance:
Deadlifts 30kg
Chest press 7.5kg
TRX row
10 x 3
Intensity:
300m ski
15-12-9
DB clean & press + DB step ups
300m ski
15-12-9
DB snatch + burpee
300m ski
15-12-9
DB thrusters + box jumps
13/07/2021
Resistance:
Deadlifts 25kg
Press ups
TRX row
10 x 3
Conditioning:
8 cal bike
10 DB clean and press
12 DB step ups
x 4
Intensity:
6 burpees
12 snatches
6 box jumps
12 thrusters
x 3
Core:
10 rainbow slams
30 sec hollow hold
x 3
20/07/2021
Resistance:
10 deadlifts 30kg
10 press ups
10 TRX row
10 x 3
Conditioning:
6 clean and press 10kg
8 lunges 10kg
10 burpees
8 lunges 10kg
6 clean and press 10kg
Rest 1 min
x 4
Intensity:
6 cal ski
12 hang snatch 5kg
6 cal ski
Rest 2 min
x 3
Scores: 2:15 / 2:01 / 1:45
Core:
10 rainbow slams
30 sec hollow hold
x 3
05/08/2021
Conditioning:
10 cal bike
15 KB squats
20 step ups
x 3
Resistance:
Deadlifts 30kg
Chest press 10kg
10 x 3
DB row 10kg 10 x 3
Intensity:
250m ski
12 burpees (low plate!)
12 clusters 5kg
12 box jumps (three plates!)
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
10/08/2021
Warm up:
KB squat
KB RDL
Lunges
10 x 3
Conditioning:
10 cal bike
10 deadlifts 30kg
10 press ups
x 4
Intensity:
10-8-6-4-2
DB complex*
DB step up (each leg)
Burpees
Cal ski
*complex:
Double snatch + thruster + push press 5kg DB
20/08/2021
Conditioning:
10 DB complex*
10 burpees
10 cal ski
x 3
Resistance:
Deadlifts 35kg 10 x 3
Flyes 2.5/5kg
Chest press 7.5/10kg
10 x 3
Bent over row 20kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 2
6 cal bike
8 box jumps
10 DB snatch 7.5kg
Scores: 2+6 / 2+5
26/08/2021
Warm up:
4-8-12-8-4
Ski cal
Plate snatch
Overhead lunge
Resistance:
Deadlifts 35kg 10 x 3
Chest press 10kg 10 x 3
Bent over row 20kg 10 x 3
Intensity:
Every 90 seconds complete:
4 cal bike + 6 snatches
4 cal bike bike + 6 burpees
4 cal bike + 6 thrusters
4 cal bike + 6 DB step ups
x 3
31/08/2021
Resistance:
20-15-10-5
Deadlifts 30/35kg
Press ups
TRX row
Conditioning:
10 cal bike
15 burpees
20 snatches
30 DB step ups
400m ski
x 3
14/09/2021
Conditioning:
8 cal bike
12 cal ski
8 cal bike
Rest 2 min
x 2
8 cal ski
12 cal bike
8 cal ski
Rest 2 min
x 2
Resistance:
Deadlifts 35kg
Chest press 10kg
Bent over row 15kg
10 x 3
Intensity:
12 burpees
12 clean and press
12 lunges
x 4
16/09/2021
Conditioning:
5-10-15-20-15-10-5
Ski cal + burpees
Resistance:
Deadlifts 35kg 10 x 3
Power clean practice
Squats 20kg 10 x 3
Intensity:
10 cal bike
12 deadlifts
9 power cleans
6 thrusters
3 push press
x 3
To do in the gym this week:
Flyes
Chest Press
Row
Shoulder press
Bicep curls
Tricep dips
21/09/2021
Conditioning:
12 cal bike
6 complex* 15kg
12 lunges 15kg
x 3
Resistance:
Squats 30kg
Bench press 20kg
TRX row
10 x 3
Intensity:
10-8-6-4-2
DB snatch each arm
Burpee box jump
Cal ski
01/10/2021
Conditioning:
500m ski
20 GTOH
5 burpees
500m ski
15 GTOH
10 burpees
500m ski
10 GTOH
15 burpees
500m ski
5 GTOH
20 burpees
Intensity:
6 cal bike
12 DB snatch
6 cal bike
Rest 2 min
x 3
06/10/2021
Conditioning:
10 power cleans 25kg
10 burpees
10 cal bike
10 push press 7.5kg
10 box jumps
x 5
Intensity:
12 min ladder:
3-6-9-12-etc
Cal ski
Slam
Ball step ups
Score: 12 + 30
Skills:
TTDB practice
11/10/2021
Conditioning:
Circuit x 3
10 cal bike
Circuit x 2
20 cal bike
Circuit x 1
30 cal bike
Circuit:
10 deadlifts
8 power cleans
6 push press
4 lunges each leg
@17.5kg
Intensity:
10-8-6-4-2
Cal ski
10kg DB snatch
Burpees
Core:
TTDB 8 x 3
15/10/2021
Warm up:
5 DB complex* + 5 walkouts x 3
*clean / lunge L+R / push press
Resistance:
Squats 30kg 10 x 3
Bench press 22.5kg 10 x 3
Bent over row 20-22.5kg 10 x 3
Bicep curls 15kg + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 4
10 power cleans 20kg
10push press 15kg
20 lunges 15kg
Max cal ski
10 burpees
10 box jumps
20 snatches 10kg
Max cal bike
Alternate x 2
03/11/2021
Conditioning:
10 cal bike
10 plate snatch
20 O/H plate lunges
x 3
Intensity:
10 cluster + thruster + push press 15kg
20 DB step ups 7.5kg
10 burpees (FLOOR!)
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
07/12/2021
Conditioning:
10 cal ski
20 DB step ups
30 deadlifts 30kg
10 cal ski
20 DB step ups
30 power cleans 17.5kg
10 cal ski
20 DB step ups
30 chest press 7.5kg
10 cal ski
20 DB step ups
30 TRX row
10 cal ski
20 DB step ups
30 push press 15kg
Intensity:
6 cal bike
12 DB thrusters
6 cal bike
Rest 2 min
x 3